WOD

CrossFit North Reston – CrossFit

At Home Workout

Metcon (Time)

No Equipment

For TIme:

2:00 Knee to Elbow in Plank

42 Jumping Lunges

2:00 Knee to Elbow in Side Plank*

42 Jumping Lunges

1:00 Shoulder Taps in Plank

42 Jumping Lunges

1:00 Plank to Post

*Switch Sides as needed

Minimal Equipment

For Time:

300′ DB Overhead Carry

21 DB Front Squats

200′ DB Overhead Carry

21 DB Front Squats

100′ DB Overhead Carry

21 DB Front Squats

50′ DB Overhead Carry
Warm-up:

3 Rounds:

:30 DB OH Hold / Side or Handstand or Plank Hold

50 Single Unders or 30 Jumping Jacks

30 Flutter Kicks

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

:30 Calf Stretch

:30 Squat Hold

:30 Kneeling Wall Lat Stretch

2 Rounds

100m Run

8 Goblet Squat (DB)

6 Single Arm DB Push Press

Metcon

Metcon (4 Rounds for time)

Every 4:00 x 5 Rounds

200m Run

6 Front Squat

6 Push Jerk

30 Double Unders
Record time completed for each round

Feel free to build weight through this. But dont start off too light.

At Home Workout

Metcon (Time)

No Equipment

For Time:

20 Up Downs

20 Lying Knees-to-Elbow

20 Shoulder Touches in Handstand*

40 Lying Toes-to-Bar

20 Up Downs

60 Alternating Single Leg V-ups

20 Shoulder Touches in Handstand*

80 Sit-ups

*Modify to 40 shoulder taps in a rigid plank if necessary.

— 20:00 Time Cap

Minimal Equipment

For Time:

20 Up Downs

20 Lying Knees-to-Elbow

20 Shoulder Touches in Handstand*

40 Lying Toes to DB

20 Up Downs

60 Alternating Single Leg V-ups

20 Shoulder Touches in Handstand*

80 Sit-ups

*Modify to 40 shoulder taps in a rigid plank if necessary.

— 20:00 Time Cap
Warm Up:

AMRAP 10:

20 Jumping Jacks

10 Spiderman Stretch (each leg)

20 Jumping Lunges

10 Sit-ups

20 High Knees in place

10 Shoulder Touches (From plank or try elevating your feet to increase difficulty)

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

Single Leg Lowering x 10 (5/5)

Plank x :30

KB RDL x 10
During the leg lowering work to maintain flat lower back and driving one foot into a hamstring stretch, while the other heel touches the floor. Legs straight!

Weightlifting

Deadlift (4 x 3 (building))

Record heaviest weight

Refer back to 7/15 to better gauge where you should be

Metcon

Metcon (2 Rounds for time)

Every 12:00 x 2 Rounds

30/24 Cal Row

25 Toes to Bar

20 Wall Balls

15 Deadlifts

10 Bar Facing Burpees
Record time of completion for both rounds

Large sets of toes to bar but you have plenty of time, small manageable sets will do the trick in this one. Dont take yourself too far in the tank on any movement.

At Home Workout

Metcon (AMRAP – Reps)

No Equipment

On a 10:00 Clock:

100 Double Knee Tuck in Plank

Max Rep Air Squats

– Rest 5:00

On a 8:00 Clock:

800m Run

Max Rep Jumps for Heights

Minimal Equipment

On a 10:00 Clock:

200 Double Unders

Max Rep DB Squat Clean

– Rest 5:00

On a 8:00 Clock:

800m Run

Max Rep DB Power Clean
Warm Up

Lower Body Complex 1

AMRAP 3:

10 Alternating Spiderman Stretch

20 High Knees

10 Air Squats

20 Butt Kickers

10 Soldiers Kicks

CrossFit North Reston – CrossFit

Metcon

Metcon (3 Rounds for time)

Every 2:00 x 5

Run 200m

KBS x 15

(2:00 Rest)

Every 2:00 x 5

Bike 12/8

Double Under x 35

(2:00 Rest)

Every 2:00 x 5 Rounds

Row x 15/12

Abmat Situps x 15
Record slowest round at each station

FINALLY pulling out some cardio equipment. This is a long one today so pace accordingly. Use your first round at each station as a guage, if you are over 1:30 work you need to adjust.

**PLEASE make sure to wipe down equioment during rest period before the next person uses the equipment**

At Home Workout

Metcon (Time)

No Equipment

AMRAP 20:

400m Run

15 Hand Release Push-ups

15 Burpees

:30 Plank Hold

Minimal Equipment

AMRAP 20:

400m Run

Max DB Bench Press, Floor Press, or Strict Press*

*You may alternate movements after each round.
Warm Up

Upper Body Complex 2

2 Sets:

10 Up-Downs

10 Alternating Scorpion Stretch

20 Alternating Shoulder Taps

20 Alternating Plank Toe Taps

10 Alternating Reach Roll and Lift

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

200m Run

15 KBS

20 Situps

Weightlifting

Power Snatch (10 x 3 @70%)

Record weight used

Complete 3 reps every minute for 10 minutes.

Refer back to 7/14/20 to help determine 70%.

Metcon

Metcon (5 Rounds for time)

Every 3:00 x 5 Rounds

8 Toes to Bar

10 Walking Lunges

12/9 Pushups

10 Walking Lunges

**Lunges holding single DB/KB
Record time that you complete each round.

Hoping to see most in the 1:45-2:00 finish time each round.

At Home Workout

Metcon (No Measure)

No Equipment

5 Rounds

:60 Plank Hold

30 Glute Bridges

:60 Seated Leg Raises Over Objects

Minimal Equipment

5 Rounds:

:60 Weighted Plank Hold

15 DB Good Mornings

30 Seated Leg Raises Over DB
Warm Up

3 Rounds:

30 Flutter Kicks

20 Single Leg Bodyweight Deadlifts

10 Push-ups to Downward Dog

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds

5 Front Squats

5 Push Press

5 Thrusters
1 Round @45/35

1 Round @75/55

2 Rounds @95/65

Weightlifting

Front Squat (5 x 6)

Record heaviest weight used

Every 2:00 x 5 Rounds

Use last weeks triples as a gauge to help decide where to begin (7/16/20). You may build as needed.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

8 Burpees

8 Thrusters (95/65)

30 Double Unders
Post total rounds + reps

At Home Workout

Metcon (Time)

No Equipment

3 Rounds:

42 Alternating Lunges

42 Sit-ups

Minimal Equipment

3 Rounds:

21 Single Arm DB OH Walking Lunges

42 Single Arm DB Swings
3 Rounds:

5 Air Squats (slow and controlled)

10 Inchworm Push-ups

:15 DB OH Hold / Side or :30 Plank Hold

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 7

200m run

10 Band Pull Aparts

10 Ring Row

10 Goblet Squats

Weightlifting

Push Press (5 x 8)

Every 3:00 x 5 Rounds

8 Push Press

8 DB Row/Arm

Record Push Press weight

If possible, this should be roughly the same weight you used last week for sets of 6 (7/13/20). Continue to stress the lowering phase.

Metcon

Metcon (Time)

3 Rounds

300m Run

12 Deadlifts

24 Wall Balls
Record total time

Try to go slightly heavier then last Wednesday metcon (7/15/20).

At Home Workout

Metcon (AMRAP – Rounds and Reps)

No Equipment

AMRAP 10:

15 Single Leg Deadlifts / Side

15 Hand Release Push-ups

15 Plank T-Spine Rotation

Minimal Equipment

AMRAP 10:

15 Dumbbell Deadlift (50/35#)

15 Push-up on Dumbbell

10 Dumbbell Row*

*In Push-up Position
Warm Up:

AMRAP 7:

10 Alt. Single Leg V-up or Sit-ups

20 Single Leg Deadlifts (10 / side)

30 Butt Kickers in Place

40′ Bear Crawl or :30 Shoulder Taps in Push-up Position

T Spine Rotation:

https://www.youtube.com/watch?v=KfvV4BcLmd4

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

200m Run

10 KB RDL

5 Pushup To Down Dog

Metcon

Metcon (Time)

For Time

6 Rounds

20 Alt DB Reverse Lunges

16 Alt DB Snatches

12/9 Pushups

*E2M: 20 Double Unders*

**Start workout with 20 DU
Post total time

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

:30 Kneeling Wall Lat Stretch

15 KBS

8 Empty Bar Strict Press

Then

15 Clusters w/empty bar or 75/55 (Squat Clean into thruster)
Work on front rack position before class if you have time

Metcon

Metcon (6 Rounds for weight)

Every 5:00 x 6 Rounds

200m Run

4 Hang Power Clean

6 Push Jerk
Record weight for each round. Build as you feel comfortable with. Focus on bar path and hitting solid positions in both recieving the clean as well as locking the arms out on the re-dip on your overhead work.

Try to keep each round bewteen 2-3 minutes of work.

At Home Workout

Metcon (3 Rounds for reps)

:60 Burpees

800m Run

:60 Burpees

– Rest 2:00

:60 Air Squats

400m Run

:60 Air Squats

– Rest 2:00

:60 Sit-ups

200m Run

:60 Sit-ups
Record Reps for burpees, squats, and sit-ups in each round.

Warm Up

3 Sets

:30 Doorway Stretch Each Arm

50′ Bear Crawl Forward

50′ Bear Crawl Reverse

5 Strict Burpees*

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

15 Banded Hamstring Curls

12 Deadbug (w/band)

10 Empty Bar Front Squat

Weightlifting

Front Squat (3 x 3)

Record heaviest block of 3 x 3

EMOM 3

3 Front Squats

(1:00 rest/build)

EMOM 3

3 Front Squats

(1:00 Rest/build)

EMOM 3

3 Front Squats

Bar will be cleaned from the floor each set, this can be a power or squat clean.

Metcon

Metcon (No Measure)

Every :90 x 8 Rounds

10 Goblet Squats

Into

50 Double Unders (even rounds)

10 Burpees (odd rounds)
Focus on depth and tempo for these goblet squats. Load these up and challenge your midsection.

At Home Workout

Metcon (AMRAP – Rounds)

AMRAP 20:

20 Unweighted Turkish Get-ups

20 Jump to Target

20 Alternating Single Leg Deadlift

20 Split Squats

200m Run
Warm Up

Upper Body Complex 1

3 Sets:

20 Jumping Jacks

10 Push-up to Downward Dog

10 Single Arm Side Plank T

10 Crab Walk Forward

10 Crab Walk Back